Emmet's Blackboard: The Anatomy of a Handstand

[@elmilligano]

I've been practicing handstands for a while and this is a grant video. Thanks!

[@flowmotionfitnessuk]

Ah Emmet thank you so much for making this video. The explanation was so very helpful for me, I managed to progress so much more yesterday due to the imagery and understanding you gave me thanks so much! Hali :)

[@the_culture3259]

Hi Emmet: How's about a press to handstand tutorial?

[@ConallxD]

Very interesting and informative! Subscribed and looking forward to more videos :)

[@GeorgeNexusFitness]

Thanks Emmet, really enjoyed this

[@cameronjames2805]

Amazing thank you! How did you develop your hyper extension of the elbow?

[@kungfuzzzz]

Until today, to get to full body tension in the handstand, I've been cueing to myself to tighten the glutes. Your cue to adduct the thighs has a made a difference so that I went from about a 10 second handstand hold to about 20 seconds. I still have a long way to go, as I'm struggling with a consistently good lift off. I often need a wall behind my back to set-up for the handstand. I know a big part of the lift off is to stay relaxed, but I'm still missing something.

[@donmichaelmarinas1810]

Squeezing the legs together was the beat for me!! Thanks, I was wondering how to activate that part of my core to get that litttttle bit of forward momentum to balance just right -- could not figure out how to get that fired up, thank you!

[@EmmetLouisM3]

Nice! Its one of those cues that can be a game changer for some people

[@draftnotion]

extremely helpful, thanks for the vid

[@paolapigni6234]

Thanks for the video!

[@RM-uy3wo]

Sweet video man, very informative :)

[@kaushikraj4324]

Just for fun Q:-Hands are the feet,wrist,the ankles and the shoulder is the hip. What is the head doing?

[@EmmetLouisM3]

I too wonder what might dangle between the legs of some people.....

[@kaushikraj4324]

@@EmmetLouisM3 Definitely not something to have observation on.

[@theseeker22yt]

emmet, i had a hard time hearing something. i have 3 questions: 1. were you saying that you don't need to worry about applying posterior pelvic tilt? 2. were you saying that if you squeeze the legs together and squeeze the glutes 20%, then you will automatically be in posterior pelvic tilt? 3. do you need to focus on squeezing the glutes, or will squeezing the legs together already automatically contract the glutes? thanks

[@EmmetLouisM3]

1: You need to focus on holding the core fixed not necessarily focusing on posterior tilt. Focusing on the posterior pelvic tilt is definitely needed if you're aim is gymnastics but not a requirement for high level handbalancing. 2: The reason for squeezing the legs is the adductors are innervated via the deep front line which also connects the inner core stablisation unit so by activating them you'll turn the core on as well. 3: You need to focus on keeping the glutes tight but not over tight, with beginners you need to coach them to squeeze the max they can but as you get more experience you learn to just "hold" them fixed.

[@rampant1apart]

Thanks, very informative. :)

[@ianborukho]

Cool bro! I love the distinctions between Ukrainian, Mongolian and Chinese =D

[@harshraj3788]

Hello sir I have been practicing handstand since more than 1year and I can hold handstand for 25-30sec but still struggling with kick up into handstand .Please suggest something.

[@EmmetLouisM3]

Check out our podcast, it covers this topic a few times. handstandfactory.com/podcast/

[@fardinrahmankhan6747]

when i try to squeeze my abs i have trouble breathing is there any solution to it?

[@EmmetLouisM3]

Yeah, go back to hollow holds and learn to breath there with the abs tense but not maximally contracted.

[@andrewbarnes8475]

Hi Emmet, You mentioned that there was a difference between a gymnastics handstand and your Hand balancing handstand. Can you tell me what this is or put a link to the video with the explanation please. Many thanks, Andrew

[@EmmetLouisM3]

This would require a mega essay to clarify. The basics is the gymnastic handstand the goal of it is to transfer to the swinging and tumbling skills more so than being able to balance. It is generally more hollow, with higher levels of body tension and more elevation in the shoulders. In the contrast the handbalance one uses less tension, elevation is a preference more so than requirement and the goal is to prioritize the shoulder stack to enable free movement of the legs and core.

[@andrewbarnes8475]

Emmet Louis thanks Emmet, So that'll be why a gymnasts handstands are generally straighter than a non gymnast. It's the transference of this skill into other skills and movements. Cheers.

[@EmmetLouisM3]

I'd say a proper hand balance handstand is straighter than a gymnast handstand. Don't forget the straight line shape in handstands comes from circus and acrobatics not gymnastics. Note the lack of elevation but straight line ents-rep.com/wp-content/uploads/Zoe-Hand-Balance.jpeg Versus l7.alamy.com/zooms/0625ca18b4224ef98d7289dc4d68a336/male-gymnast-performing-handstand-on-parallel-bars-side-view-ba632f.jpg

[@andrewbarnes8475]

Emmet Louis thanks, I understand. I was thinking more along the lines of we aim for a handstand to look more like a pencil and less like a banana. I see many handstands where people can balance or walk on their hands but their shape reflects that lack of tension, there's a huge arch in their back, their ribs stick out or their bums stick out (or both) and there is less of each joint being stacked directly one on top of the other like your blackboard diagram.

[@TheF0rsports]

Hey Emmet! I'm trying to develop a hollow body HS and I'll appreciate if you explain how to do it. :)

[@TheF0rsports]

Oh, I also go a question: When I protract scapula, it means I have to push shoulders backwards or does it mean chest in without moving the shoulders from the same place?

[@EmmetLouisM3]

TheF0rsports It means spread the shoulders and push the arms forwards. I'll try do a video explaining the hollow position for you.

[@laurencegamble7657]

Is there anywhere else I can read about the different shoulder positions? Chinese, Ukrainian and Chinese Mongolian? That was pretty interesting.

[@EmmetLouisM3]

I doubt there is anything print about these topics

[@operapau]

Hi Emmet, A have one specific question regarding the hyper extension of the elbows which you said you developed. My elbows are slightly hypo extended (can't reach 180 degrees) and that causes me a few problems in my gymnastics and especially in what concerns the effort required to hold the support positions and the form. Do you have any hint for me to work my elbows' extension? I did try to stretch them a few years ago but that didn't seem to show any result. I regularly work my straight arm strength positions which stretch the elbows constantly but neither that shows any result. Consider I have been practicing gymnastics for more than 15 years and I am still competing. Do you think I might find a way to gain a few degress in the extension of my elbows at 30 years of age? :-) Thanks a lot for the vids also! Very informative.

[@EmmetLouisM3]

+paugym Its certainly possible. There's a few techniques to achieve such a thing. Its a bit indepth for here. I think Yuri marmerstein has a video on his method on his channel. I'll add it to my video list and try make something in the coming months.

[@r.b.4611]

One reason why it's harder in a handstand is that your arms are simply smaller and weaker than your legs. I guess the fact that hands don't resemble feet also adds to the difficulty a tad.

[@r.b.4611]

Great video, please use a wooden stick next time if possible, that noise it made when touching the black board was killing me!